10 Steps to a Healthy Back

Keeping backaches away will not only forestall chronic pain, it may even save you from walking up one day immobilized.

Here are some easy ways to put your back on the right track.

1. Get Exercising

   Muscles weaken when not in use, and weakened muscles make bad backs worse. For general health, it's important to exercise at least three times a week. But to make sure your back benefits, its recommended including some form of aerobic activity like brisk walking, jogging and swimming. High impact aerobics, gymnastics, weight lifting, especially free weights, and sit-ups, when not done properly, are not advisable when one is experiencing neck or back pain.

2. Stretch Stretch

   And not just when you're getting out of bed. Slowly, bend from side to side with your hands over your head, bend over to touch your toes; turn your head from side to side.

3. Stop sitting around

    If you're in pain, lie down with a pillow under your knees. If you spend your day staring at the computer, get up regularly and walk around. Look for a chair with a proper lumbar support.

4. Never lift heavy objects

    If you must pick something up, bend your knees and lift with your legs, not with your back. The recommendation for children and adults carrying load is that for prolonged carrying, the weight should not exceed 10 percent of the person's body weight.

5. Relax

   Stress will go straight to your back if that is your weakest point. Just take five when things become too overwhelming.

6. Use Ice

   The body reacts to injury by sending blood rushing to the area, causing pain and swelling. Ice will help block pain and reduce swelling.

7. Cut down on red meat

   It contains uric acid which can cause joint inflammation and aggravate back pain, so stick to fish for protein.

8. Stay off painkillers

   Try to avoid taking strong painkillers which can mask the problem - you may do yourself further damage without realizing it.

9. Stock-up on vitamins and minerals

   You need 700mg of calcium a day to maintain a healthy bone structure. Magnesium (300mg RDA) is also vital for healthy muscles to help alleviate muscle spasm. A) are essential for maintaining connective tissue, and for alleviating disc injuries.

10. See your doctor

    At times, back pain can be a sign of a more serious problem, especially if it's accompanied by other symptoms. So see a doctor for a proper diagnosis.